CoachCox

Weekly Swim Sets: Tuesday, 28th March 2017

We’re still working on that catch. Wednesday’s session continues the theme of the last month or two with what should now be very familiar drills. Thursday opted to work on balance and rotation instead, but both sets have varied paced main sets.

Wednesday, 22nd April 2017 – Triathlon Swim Session

Wednesday, 22nd April 2017 - Triathlon Swim Session

Wednesday, 22nd April 2017 – Triathlon Swim Session
Warm Up
250m Front crawl
4x 25m Front crawl – stroke start drill – on 10s rest
50m Front crawl
150m Front crawl – 100m fist drill, 50m stroke
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
150m Front crawl – 100m fist drill, 50m stroke
4x 25m Front crawl – hard – on 10s rest
900m
Main Set
200m Front crawl – pull – on 20s rest
200m Front crawl – steady – on 30s rest
Length 4, 8: hard
200m Front crawl – pull – on 20s rest
200m Front crawl – steady – on 30s rest
Length 2, 4, 6, 8: hard
200m Front crawl – pull – on 20s rest
200m Front crawl – steady – on 30s rest
Length 2, 3, 4, 6, 7, 8: hard
200m Front crawl – pull – on 20s rest
200m Front crawl – hard – on 30s rest
2,500m
Cool Down
200m Choice
2,700m

Again I use the swim start drill, practicing the bending of the elbow, to lead into some doggy paddle with the aim of transferring some of the skills over and then on to the full stroke itself. Backed up with some fist drill to keep emphasising the need to use the forearms too. The main set is built around 200s with bursts of speed scattered over the session.

Thursday, 23rd April 2017 – Triathlon Swim Session

Thursday, 23rd April 2017 - Triathlon Swim Session

Thursday, 23rd April 2017 – Triathlon Swim Session
Warm Up
300m Front crawl
2x 100m Front crawl – 50m 6-1-6 drill, 50m stroke – on 10s rest
100m Front crawl
2x 100m Front crawl – 50m 6-3-6 drill, 50m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
1,000m
Main Set
5x 100m Front crawl – on 20s rest
1-4: steady; 5: building
5x 100m Front crawl – on 20s rest
1-3: steady; 4-5: building
5x 100m Front crawl – on 20s rest
1-2: steady; 3-4: building; 5: hard
5x 100m Front crawl – on 25s rest
1: steady; 2-3: building; 4-5: hard
3,000m
Cool Down
300m Choice
3,300m

A very simple warm up with a couple of drills to work on a mix of balance in the water and rotation. the progression from 6-1-6 to 6-3-6 is a fairly standard package that focuses on both these elements. The main set was made up of blocks of 100s with a step up in pace as each block progresses. This wasn’t too intense a version of the routine, we’ll step up to that later.

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